Diet-Friendly Vegetarian Meals

vegeterian day special......:)

Spice up your meals with these tasty vegetarian recipes packed with vitamins and antioxidants. Whether you're a vegetarian or just want to add more vegetables to your diet, your taste buds and your body will thank you.

Thai Peanut Noodle Bowl

Craving Thai food? Whole wheat pasta and vegetables load this dish with fiber to keep you full and fit with less than 500 calories.

Nutrition facts per serving: 
498 calories
17g fat
72g carbohydrate
12g fiber
26g protein

INGREDIENTS

• 2ounces uncooked whole-wheat pasta
• 1tablespoon peanut butter
• 1lime juice
• 1garlic clove, minced
• 11 inch piece ginger, peeled and grated
• 1/2cup frozen shelled edamame
• 2cups frozen stir-fry vegetables
• 1tablespoon chopped peanuts
• 2scallions, sliced

DIRECTIONS

1. Cook pasta according to directions.

2. In a skillet, saute peanut butter, lime juice, garlic and ginger for 1 minute.

3. Add edamame and vegetables and cook for 12 minutes until vegetables are tender; pour over pasta.

4. Top with peanuts and scallions.

Souffle Omelet with Zucchini, Artichoke, and Cheddar

For less than $3 a serving and in under 300 calories, you can have a nutritious dinner. Take eggs, vegetables, and cheese to make a filling omelet with 30 grams of protein to keep you full and energized.

Nutrition facts per serving: 
282 calories
14g fat
10g carbohydrate
1g fiber
30g protein

INGREDIENTS

• 1tablespoon olive oil
• 8ounces zucchini, cut into 1/2-inch pieces
• 114 ounce can artichoke hearts, drained and quartered
• 1cup chopped tomato
• 12large egg whites
• 4large eggs, lightly beaten
• 1/4teaspoon salt
• 1/8teaspoon black pepper
• 1 1/3cups shredded low-fat cheddar cheese

DIRECTIONS

1. Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, artichoke and tomato. Cook 5 minutes, stirring occasionally, until vegetables are crisp-tender. Set aside.

2. Beat the egg whites with a hand mixer until they form soft peaks. Add the whole eggs, salt and pepper; stir.

3. Heat an 8-inch nonstick skillet over medium-high heat; add the egg mixture. Cook 2 to 3 minutes, or until lightly browned on the bottom.

4. Using a spatula, slide omelet onto a plate. Return it to the pan with the cooked side facing up; cook 10 to 12 minutes, until golden.

5. Place vegetable mixture and cheese on half the egg and fold it over to enclose the filling. Press down lightly with the spatula until it holds the shape and the cheese melts.

Buddha Stir-Fry

Ginger and garlic add cancer-protective benefits and extra flavor to this easy-to-make dish. Don't be afraid to add more to spice up your meal.

Nutrition facts per serving: 
290 calories
13g fat
23g carbohydrate
6g fiber
21g protein

INGREDIENTS

• 2tablespoons cornstarch
• 1 3/4cups water
• 1/2cup low-sodium soy sauce
• 1/2teaspoon Asian chili sauce (or to taste)
• 1tablespoon sesame oil
• 1tablespoon minced garlic
• 2tablespoons minced ginger
• 1/2pound green beans, cut into 2-inch pieces
• 1red bell pepper, thinly sliced
• 214 ounce packages firm tofu, drained and cut into 1/2-inch cubes
• 1cup shredded carrots
• 1cup snow peas

DIRECTIONS

1. Dissolve the cornstarch in 2 tablespoons of the water. Stir in the remaining water, soy sauce and chili sauce; set aside.

2. Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and ginger; cook, stirring 15 seconds.

3. Add the green beans and red pepper and stir-fry 2 minutes; push them to the perimeter of the skillet.

4. Add the tofu and cook, stirring once or twice, 4 to 5 minutes, until lightly browned. Stir the sauce and pour it into the skillet. Cook, stirring occasionally, 2 to 3 minutes.

5. Add the carrots and snow peas; cook 1 to 2 minutes, or until vegetables are crisp-tender.

Farfalle with Watercress, Cherry Tomatoes, and Feta

Watercress doesn't get enough credit considering its many health benefits. This green vegetable is rich in phytochemicals that can fight cancer and heart disease.

Nutrition facts per serving:

330 calories
6g fat
56g carbohydrate
4g fiber
4g protein

INGREDIENTS

• 8ounces farfalle pasta
• 1cup crumbled reduced-fat feta cheese
• 2pints cherry tomatoes, halved
• 3cups watercress leaves (from 2 small bunches)
• 1/4teaspoon black pepper

DIRECTIONS

1. Cook pasta according to package directions.

2. Place the cheese in a large bowl; top with the watercress. Before draining the pasta, take 1/4 cup of the cooking water from the pot and pour it over the watercress. (Watercress will wilt slightly and cheese will get soft.)

3. Place the tomatoes in a colander. Drain the pasta over the tomatoes for a super-quick blanch.

4. Toss with the watercress and cheese; sprinkle with pepper and serve.

Goat Cheese, Caramelized Onion, and Spinach Quesadilla

This vegetable and goat cheese quesadilla has spinach, which is rich in energy-boosting iron, and tomatoes, with the antioxidant lycopene to help ward off cancer and heart disease. This healthy dinner costs less than $4 to make, so it's a great deal for your health and appetite.

Nutrition facts per serving:

337 calories
15g fat
38g carbohydrate
7g fiber
13g protein

INGREDIENTS

• 1tablespoon olive oil
• 2cups thinly sliced onion
• 1teaspoon sugar
• 1/4teaspoon salt
• 9ounces baby spinach
• 48 inches whole-wheat flour tortillas
• 4ounces semisoft goat cheese
• 2medium tomatoes, thinly sliced

DIRECTIONS

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, sugar and salt; cook, stirring occasionally, until onion is dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with spinach, tomato and onion; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.

Tofu with Black Beans & Garlic

Anyone can make this quick and easy dinner recipe. Black beans and tofu make a great lean protein source for vegetarians and meat-eaters alike.

Nutrition facts per serving:

519 calories
8g fat
91g carbohydrate
19g fiber
22g protein

INGREDIENTS

• 1teaspoon sesame oil
• 114 ounce can black beans, rinsed and drained
• 1tablespoon minced fresh garlic
• 1/3cup sliced extra-firm tofu
• 2teaspoons grated fresh ginger
• 3tablespoons hoisin sauce
• Cooked brown rice

DIRECTIONS

1. Heat oil in a nonstick skillet. Add beans and garlic; stir-fry 2 minutes.

2. Add tofu and ginger; cook, stirring frequently, 2 minutes.

3. Stir in hoisin sauce.

4. Serve over cooked brown rice.

Indian-Spiced Squash

Craving curry? This flavorful dish is rich in vitamins A and C. Season it with a variety of condiments so no two mouthfuls are the same.

Nutrition facts per serving:

450 calories
13g fat
81g carbohydrate
9g fiber
9g protein

INGREDIENTS

• 1/4cup shelled raw pumpkin seeds (pepitas)
• 1tablespoon grated fresh ginger
• 2tablespoons olive oil
• 2pounds winter squash, peeled, seeded, and cut into 1/2-inch pieces (about 4 cups)
• 1/2cup dried cranberries or raisins
• 1teaspoon ground cinnamon
• 1teaspoon ground coriander
• 1/2teaspoon ground cumin
• 1/2teaspoon curry powder
• 114 1/2 ounce can vegetable or chicken broth
• 4cups hot cooked brown rice
• Condiments such as sliced bananas, pineapple chunks, sliced green onions, and/or chutney (optional)

DIRECTIONS

1. In a large skillet toast pumpkin seeds over medium heat 4 to 5 minutes or until puffed and lightly browned, stirring occasionally. (Watch carefully as pumpkin seeds may pop in skillet.) Remove from skillet; set aside.

2. In the same skillet cook and stir ginger in hot oil over medium heat for 1 minute. Increase heat to medium-high; add squash and cook for 3 to 5 minutes or until squash starts to brown. Add the cranberries, cinnamon, coriander, cumin, and curry powder; cook for 1 minute more.

3. Carefully, add broth to squash mixture. Bring to boiling. Reduce heat and cook, covered, for 10 to 15 minutes or until squash is tender, but not mushy. To serve, spoon over rice and sprinkle with pumpkin seeds. If desired, pass condiments.

Papaya and Olives with Brown Rice

Papayas are not just yummy -- they're also a good source of vitamin C and they help with digestion. The whole grain in brown rice provides fiber, which helps you maintain a healthy weight.

Nutrition facts per serving:

357 calories
12g fat
57g carbohydrate
5g fiber
8g protein

INGREDIENTS

• 3cups cooked brown rice*
• 1/4cup chopped papaya or mango
• 3tablespoons pitted ripe olives, coarsely chopped
• 2tablespoons snipped fresh chives
• 2tablespoons balsamic vinegar
• 1tablespoon olive oil
• 3tablespoons slivered almonds, toasted
• Lettuce leaves
• 1 - 2papayas, seeded and cut into wedges

DIRECTIONS

1. In a large bowl combine cooked rice, papaya, olives, chives, vinegar, and oil; toss to combine.

2. Serve immediately or cover and chill for up to 6 hours.

3. Just before serving, stir in almonds. Serve on lettuce-lined plates with papaya wedges.

Note

• *  To cook brown rice, in a medium saucepan bring 2 cups water and 1/4 teaspoon salt to boiling. Add 1 cup rice. Return to boiling. Reduce heat and simmer, covered, for 45 minutes. Let stand for 5 minutes. If desired, cover and chill for up to 3 days.

• Mushroom and Asparagus Fettuccine

  
  
  
  
  
  The ingredients in this pasta dish help prevent heart disease and boost your immunity. Shiitake mushrooms have antiviral effects and the folate in asparagus fights heart disease.
  Nutrition facts per serving:
  416 calories
  12g fat
  69g carbohydrate
  6g fiber
  15g protein

  INGREDIENTS

  • 8ounces dried fettuccine or linguine
  • 8ounces asparagus, trimmed and cut into 1-1/2-inch pieces
  • 3cups sliced fresh shiitake or crimini mushrooms
  • 1medium leek, thinly sliced, or 1/2 cup chopped onion
  • 3cloves garlic, minced
  • 1tablespoon olive oil
  • 1/3cup mushroom broth or vegetable broth
  • 1/4cup half-and-half or light cream
  • 1/4teaspoon salt
  • 1/8teaspoon black pepper
  • 1cup chopped plum tomatoes
  • 1tablespoon finely shredded fresh basil
  • 1tablespoon finely shredded fresh oregano
  • 1/4cup pine nuts, toasted
  • Finely shredded Parmesan cheese (optional)

  DIRECTIONS

  1. Cook fettuccine or linguine according to package directions, adding asparagus the last 1 to 2 minutes of cooking; drain. Return pasta mixture to saucepan; cover and keep warm.

  2. Meanwhile, in a large skillet cook mushrooms, leek, and garlic in hot oil over medium-high heat for 4 to 5 minutes or until most of the liquid is evaporated. Stir in broth, half-and-half, salt, and black pepper. Bring to boiling. Boil gently, uncovered, for 4 to 5 minutes or until mixture is slightly thickened. Stir in tomatoes, basil, and oregano; heat through.

  3. Spoon the mushroom mixture over pasta mixture; toss gently to coat. Divide among 4 bowls or dinner plates. Sprinkle with pine nuts and, if desired, Parmesan cheese. Serve immediately.

  
  

  Garlic Asparagus & Pasta with Lemon Cream

  
  

  

  The squash in this dish has anti-cancer effects, a good reason to enjoy this perfect-for-summer dish.

  Nutrition facts per serving:

  370 calories
  15g fat
  49g carbohydrate
  4g fiber
  10g protein

  INGREDIENTS

  • 8ounces dried mafalda or rotini pasta
  • 2cups asparagus spears cut into 2-inch pieces
  • 8baby sunburst squash and/or pattypan squash, halved (4 ounces)
  • 2cloves garlic, minced
  • 1tablespoon margarine or butter
  • 1/2cup whipping cream
  • 2teaspoons finely shredded lemon peel

  DIRECTIONS

  1. Cook pasta according to package directions; drain. Return pasta to saucepan.

  2. Meanwhile, in a large skillet cook asparagus, squash, and garlic in hot margarine for 2 to 3 minutes or until vegetables are crisp-tender, stirring frequently. Remove with a slotted spoon and add to pasta.

  3. Combine whipping cream and lemon peel in skillet. Bring to boiling. Boil for 2 to 3 minutes or until mixture is reduced to 1/3 cup. To serve, pour cream mixture over pasta mixture; toss gently to coat.

  Tip
  

  • If you cant find baby sunburst squash or pattypan squash, substitute 1 medium zucchini or yellow summer squash, cut into 8 pieces.